A HEALTHY MIND IN A

HEALTHY BODY

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Collaborators/ Pupils: Joana Pontes, Cátia Teixeira, Cristina Landim, Davide Teixeira, Eduardo Reis, Eleutério Dias, Fabiana Gonçalves, Filipa Câmara, Hilário Fernandes, Hugo Correia, Jessica Ferreira, Jessica Farinha, Joana Gonçalves, João Victor Pereira, Flávio Soares, Lígia das Almas, Luís Paulo Gonçalves, Fátima Fernandes, Miguel Freitas, Nelson Carvalho, Roberto Fabião Abreu e Vânia Jesus Revision: Helena de Sousa e Fernanda Loureiro Cover Design and Ilustration: Arnaldo Nóbrega Teachers responsible for translation: Helena Sousa and Alberto Sousa

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“Nothing will benefit human health and the increasement of the opportunities of survival of life on earth like the evolution to a vegetarian

diet”

Albert Einstein

Illustration by Luís Paulo

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Foreword

The ancient Classical expression “Healthy mind in a healthy

body” was the root to this book which pretends only to be a small

contribution to open some horizons and to teach some alternatives to a

healthier way of life. This work is based on information available in

several websites, which was selected and organized by the students of

class 9A of our school. Themes like nutrition, physical and mental

exercises were highlighted during the research.

Throughout the different chapters of this book, we will come

near topics unknown to the majority of people, despite their major

importance to the wellbeing and the balance of our inner self,

physically, mentally and psychologically.

We hope the advice given may help improve your physical and

mental health. As we know, evolution is the key to the existence of

Mankind as specie; we ought to grow and develop in a healthy way

using handy, everyday life guidelines such as the ones presented in this

book.

Helena de Sousa

Illustration by Hugo Correia

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Chapter 1 – Nutrition

Illustration by Hugo Correia

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Nourishment is the act of eating food that will give you

nutrients for your cells. These will help in growth, in movement, in

reproduction, in forming new tissue, regulating processes and giving us

energy.

Three alternative diets are presented below to the one

considered as conventional, which is part of the eating habits of most

of the Portuguese families. These alternative diets, which follow, can

contribute for a balanced and healthier life. The following diets are

taken into account:

- Vegetarian diet;

- Macrobiotic Diet;

- Alternative Diet.

Food wheel

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Vegetarian Diet

What is a vegetarian?

A Vegetarian is somebody whose diet includes grains, seeds,

vegetables, cereals and fruit, with or without the addition of dairy

products and eggs.

Vegetarians exclude meat, fish and poultry. There are several

variants of the diet such as Semi-vegetarianism or pescetarianism.

There are some variations of the type of product included in a

vegetarian’s diet such as:

���� Lacto-ovo vegetarianism;

���� Lacto-vegetarianism;

���� Ovo-vegetarianism;

���� Vegetarianism;

���� Veganism;

���� Fruitarianism;

���� Raw veganism.

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Variations of a vegetarian diet Lacto-ovo vegetarianism

These eat diary products and eggs, besides the plant based

products.

Lacto-vegetarianism

This group of vegetarians exclude eggs from their diet,

sometimes due to health problems because egg contains a high level of

cholesterol. The consumption of dairy products sometimes is

associated to the difficulty that this group has on excluding products

which contain milk or derivatives when in a fase of transition to

veganism or simply because they like them.

Ovo-vegetarianism

The diet includes eggs, but excludes milk and derivatives. Many

who exclude milk from their diets, do it because of environmental

issues, they feel sorry for animals or because of health problems

(intolerance to lactose).

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Vegetarianism

Known as the “pure” vegetarianism. This group avoid all

products from animal origin (eggs, milk, honey, gelatin,…)

These people intend to become vegans, but they still haven’t

got the appropriated conditions to exclude animal products such as

clothes, hygiene products, detergents and other things that are part of

our daily life. There are others who follow this diet because of health

problems.

Veganism

Also known as the radical vegetarians who don’t consume

products from animal origin. This group excludes from their diet meat

(red meat, fish and birds) and others such as eggs and milk derivatives,

as well as honey and gelatine. Products from animal origin (leather,

satin, wool, lanoline), products which are tested on animals and shows

where animals are exploited as a way of entertainment (circus, bull

fight, etc) are also banned.

Veganism goes beyond nourishment, but only the people that

exclude products from animal origin are usually called the pure

vegetarians.

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The denial of cruel ways of producing dairy products and

breeding of mammals and birds is probably the most common reason

for adopting veganism.

Fruitarianism

Fruitarians (or fructarians) eat fruit, grain and seeds, such as

tomatoes, bananas, mangos, avocados, nuts, cucumbers, pumpkins,

peanuts, among others. Their diet is very similar to the vegans. The

only difference is based on their refusal to eat aliments, which imply

the death of the plant, like carrots, potatoes and onions. The sprouts

are also avoided, such as soya and alfalfa. Those who adopt this kind of

life do it for spiritual reasons, with compassion to all living beings.

Raw veganism

The followers of this type of diet eat only food, which isn’t

cooked. It is eaten in its natural state, raw, and usually there aren’t any

preservatives, seasoning, fermentations, or preparation. This

philosophy defends that man is the only animal who cooks its own

food, destroying the best nutritive attributes. It is also said that we have

the ability of adapt to circumstances and to assimilate raw /natural

food. This specie is only fruitarian, vegan and mammal, in which only

the maternal milk is accepted.

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Macrobiotic Diet

���� Yin Foods ���� Yang Foods

This type of diet is based on foods that are rich in wholegrain

cereals, vegetables and fruit and balanced by the elements Yin and

Yang.

Yin and Yang are two words of ancient Chinese origin, which

determine two opposite forces of universal energy, positive and

negative. Yin is negative, comes from the earth and expands easily.

Yang is positive, concentrates and comes from space.

The feminine energy is Yin and the masculine one is Yang. This

does not mean that the woman is negative because in both sexes there

is polar energy. This means that the man is Yang but has Yin and as

well as with the woman. Yin and Yang are complementary opposites

within a greater whole. Everything has both yin and yang aspects,

which constantly interact, never existing in absolute status.

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On our bodies we can easily represent these energies giving

Yang the red colour (solar energy) and blue to Ying (lunar energy). In

the Chinese symbology there is black for Yin and white for Yang.

Yin Foods The Yin foods are: rye, oats, corn, barley, aubergine, tomato,

peppers, cucumber, spinach, artichoke, pumpkin, mushroom, pea,

beetroot, garlic, cauliflower, lentil seed, fish, pork, beef, yoghurt, cream,

butter, margarine, fruit, honey, sugar, coffee, wine, beer, green tea and

fizzy drinks.

Yin and Yang Symbol

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Yang Foods The Yang foods are: rice, wheat, lettuce, cabbage, french garlic,

chickpeas, radish, turnip, onions, parsley, carrots, watercress, flounder,

tuna fish, salmon, shrimp, sardine, duck, turkey, eggs, milk, cheese,

almond, olives, refined vegetal oil, rosemary, vinegar, mustard, vanilla,

saffron e salt (not refined).

According to this macrobiotic style all products from animal

origin have to be excluded. This can be done gradually until your

organism doesn’t ask for that necessity any longer. All products, which

are processed, frozen and canned, should be eliminated.

The followers of this life style eat Yin e Yang foods and this can

influence their personal characteristics. People whose diet is extremely

Yang can become more aggressive, impatient and possessive. On the

other hand those you practise a Yin can become depressive, dependent

or have a very relaxed behaviour.

If you use Yin and Yang daily, you have the ability to choose

how to value the characteristics of your personality and become a more

calm, serious and joyful person.

According to this Philosophy, the quantity of food Yin and

Yang to be eaten depends on each person’s characteristics.

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A great advantage of this diet is the high consume of fibber,

which can contribute to prevent several diseases, besides the well

function of the intestine.

The macrobiotic diet can help cure physical diseases, but people

shouldn’t interrupt the medication recommended by the doctor just

because they believe in this kind of philosophy. It could be harmful.

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Alternative Food /eating habits

Alternative Food was created to fight malnutrition and help

families with a low income. It includes foods with high nutritious

values and which are not expensive. These foods are adaptations from

different regions and very easy to prepare. The main objective is to mix

several things together. It is the way to use a variety of foods which are

usually thrown away because they are not used when preparing a meal,

such as: brans (rice and wheat), dark green leaves (from sweat potato,

mandioca, leafy Araceae, etc.), egg shell and the pips (of pumpkins,

watermelons, pumpkins, sesame, cashew, melons, etc.).

This method can be used in any home and at any age, because it

is low cost and it doesn’t change family habits, it enriches meals that

are cooked at home. Nothing is thrown away, everything is used: peels,

eggshells, stalks, leaves, pips and seeds. Normally, these “leftovers” are

thrown away and people don’t really know that they are actually

throwing tons of vitamins of high quality to their garbage. Carrot leaves

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and cauliflower, cabbage stalks, spinach, broccoli, even banana peels

can be stewed and are important “weapons” against malnutrition.

In this type of diet, mandioca flour is very important, instead of

maize, because one kilo of maize is the equivalent to 4 kg of mandioca

flour and this last one has a higher nutritious value. Besides that, corn

has a quicker cycle than mandioca to be harvested. This product has

additional benefits to fight against arterioscleroses, appendicitis,

diabetes, constipation, haemorrhoids, varicose veins and intestine

cancer.

The eating of bran can helps malnutritious children restore the

colour of their hair and it also stops falling out. The skin injuries (on

their legs and trunk) disappear as well as the ones one their head. These

children can usually gain their correct height. There is a reduction in

the anaemia values, the swellings of the nostrils mucous membrane

disappear as well as skin infections. Diarrhea also ends.

With bran, an unhealthy mother can procreate and feed a

child with the normal weight. You can make children healthier using

those alternatives, even with the child’s milk bottle. Instead of

Maisena or any other brand, porridge can be made with toasted

maize or mandioca flour and adding a spoon of bran. Another

important issue is that a child who is older than one year, the milk

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can be substituted with several cereals that exist in the region with

the addition of bran.

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Soya – an important source of protein

Soya is an oilseed from a plant belonging to the leguminous family.

���� Its importance

���� Soya derivatives Its importance

The number of nutrients that it presents can measure the

importance of soya for the human nourishment. It includes all the

necessary substances for the development and maintenance of the

human body every day. Soya contributes with: proteins, fat (energy),

nine vitamins and four minerals. Nevertheless, the importance of soya

for nutrition goes beyond all this. It is the biological quality of its

protein. It has been used in oriental countries for over than three

thousand years. The first discoveries in the western world were around

two hundred years ago. In the XIX century, soya was already clinical

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nutrition formulas because of its high biological value. People who had

eating problems and needed a special diet, the protein added was soya.

You can find soya and its derivatives in almost all supermarkets

or in specialised shops for biologic and vegetarian products.

� Soya Oil: one of the most consumed oils in the world.

� Soya Bran (remainder from the oil extraction): can be used as

food for animals. It contains 40% to 55 % protein.

� Soya Flour: can be used in the food industry to enrich bread,

biscuits, pasta, children products, and mixtures for soups.

� Soya milk: it is very similar to cow milk. It can be found as a

liquid or as powder. It is usually flavoured. It has the following

derivatives: soya yoghurt, soya cream, and soya butter.

� Soya Cheese: Made from the soya milk and presents 135

calories in each 100 g and about 12,5 g protein.

� Soya paste and soya sauce: are basically used for seasoning in

oriental cuisine.

� Soya toast: It is like toasted peanut and can be eaten like it.

� Soya Beans: soya beans and their derivatives are an excellent

source of protein, so they are vital for those people who don’t

eat meat. The beans also contain significant amounts of alpha-

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linolenic acid, omega-6 fatty acid, and the isoflavones genistein

and daidzein, which are of extreme importance in the

prevention of certain types of cancer.

� Soya meat: also known as soya protein is an industrial food

product extracted through the process denominated as

"extrusion cooking". It contains more than 50% of protein.

� Soya Sprouts: can be used raw in salads or cooked.

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Vegetarian Recipes

Here are some easy vegetarian recipes to introduce you to this

type of diet.

Starters

Tofu and mushroom salad: Ingredients: 300g tofu

350g fresh sliced mushrooms

2 garlic cloves

50g nuts

4 small onions (sliced)

Lemon juice

2 tb spoons olive oil

salt and pepper

Preparation:

- Cut the tofu in small squares and season with lemon juice.

- Cut the mushrooms in slices and brown them in a pan with

olive oil and smashed garlic.

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-Toast the nuts for 2 or 3 minutes on a hot grill and then cut

into small pieces.

- In a big and not very deep dish mix the mushrooms with the

tofu and join the toasted nuts.

- Cut the onions in thin strips and add to the previous

ingredients.

Chickpea salad:

Ingredients:

2 cups chickpeas

250 g cooked bean strings / pods

1 small cucumber

1 red pepper

4 tb spoons olive oil

2 tb spoons vinegar

2 tea spoons sugar

1 & ¼ tea spoon salt

¼ tea spoon oregan

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Preparation:

-Leave chickpeas to soak the day before cooking.

- Cook the chickpeas in a pressure cooker, using the water from the

soaking, for approximately 20 minutes. They should be soft. Drain and

let them cool.

- Cook the pods and drain them.

- Cut the cucumber in half lengthways and cut each half into small

slices.

- In a big bowl mix the pods, the cucumber and the rest of the

ingredients.

- Cover and put in the fridge for two hours, so that the taste can

become more intense. Mix from time to time.

Main courses

Vegetarian Bean Stew Ingredients: 2 tea cups of black beans

2 smashed garlic cloves

Chopped onion

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2 tea cups chopped carrot

1 tea cups chopped chayote

2 tea cups dehydrated aubergine (chopped in big pieces)

1 tea cup fresh peas

1 red pepper (chopped in big pieces)

2 tea cups of soya meat cut in big pieces

1 tea cup of small onions (chopped)

3 tb spoons parsley

4 bay leaves

3 tb spoons olive oil

salt

Preparation:

- Wash the beans under running water and then let them soak

over night or for two hours. Throw away the water because it contains

substances which are bad for the digestive system.

- Cook the beans in 1,5 litre water in a pressure cooker for

approximately 15 minutes or until they are smooth. Let them cool

down.

In a pan brown the garlic in the olive oil and then add the

onion until this last one is soft. Add the carrots and chayotes and

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continue to stew until soft. Join the aubergine, the peas and the pepper,

season with a little salt and leave to cook for four minutes.

Finally, mix in the beans, the meat, the small onion, the parsley,

bay leaves and more salt if needed. Let it cook for 20 minutes or until

the beans are soft and the sauce is thick.

It is ready to be served with stewed cabbage.

Soya Pie Ingredients: 2 garlic cloves

1 glass of olive oil

1 onion

2 Tb spoons tomato paste

Mashed potatoes.

Salt

Parsley

1/4 packet granulated soya

2 tomatoes

0,5dl red wine

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Preparation:

Soak the soya for ten minutes.

In a pan, brown the onion and the chopped garlic with the olive

oil. Then add the mashed tomatoes, the wine and some salt.

The next step is joining the soya, the tomato paste and the

parsley to the previous ingredients. Leave to cook for 10 minutes. You

can pour some water on the mixture if it is necessary (at the end all the

water has to absorbed).

In a cooking tray make several layers by pouring the mashed

potatoes and the stew alternately. Put in oven to brown.

Potato Steak Ingredients: 2 cups of raw potato, grated with the peel

1 cup grated carrot

1 cup wheat flour

1/2 cup chopped onion

1/4 cup small chopped onion

Egg or grated bread to give it consistency

Parsley, salt

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Preparation:

Mix all the ingredients and make fat round balls with the dough.

Fry in a pan with some oil.

Desserts

Vanilla and Soya Flan

Ingredients: 600ml water

10 tb spoons soya extract

2 cups of demerara sugar

1 tb spoons agar agar

Vanilla essence

Preparation: Join all the ingredients in a pan, except the vanilla essence, and

let it boil. When it starts to boil lower the temperature and let cook for

another 3 minutes always mixing.

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Switch off stove and add the vanilla essence to the mixture.

Pour into bowl and when it has cooled down put in fridge for two

hours.

Banana Cheese cake Ingredients: 125g biscuits

50 g butter

2 tb spoons Oporto wine

6 unflavoured gelatin

150 g morello cherry jam

125 g red cherries

2 bananas

2 strawberries

Caramelised sugar

250 g cottage cheese to bar

60 g sugar

Preparation: Put the morello cherry jam in a pan to melt.

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Grate the biscuits and then add the butter, the wine and mix.

Pat the mixture onto the bottom of a springform pan.

Sprinkle gelatin over cold water and when the jam is hot, stir in

the gelatin until they dissolve completely.

Leave aside to cool and then pour over crust.

Refrigerate for about 10 minutes.

Remove cherries from sauce and cut them in little cubes.

Beat the cheese and the sugar and heat it until it is hot, then stir

in the remaining gelatin until it dissolves. Let it cook and then add the

cherries and mix well. Fold into the jam mixture and refrigerate for two

hours.

Loosen edge of cheesecake and remove from pan and transfer

to serving plate. Decorate it with sliced bananas, strawberries and

caramelised sugar.

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Guidlines for a healthy diet

1. Avoid “ miracle diets”;

2. Have a balanced diet rich in fibre;

3. Five meals a day are ideal with snacks in between: fresh fruit or

yoghurts, instead of pastry.

4. Eat two pieces of fruit daily;

5. Start your meals with a salad or a soup;

6. Use olive oil to season your salads. Choose lemon juice instead

of vinegar.

7. Be careful with sauces. Don’t exaggerate.

8. Avoid fizzy drinks. Drink a lot of water, at least 1 litre and a

half every day.

9. Choose natural juices.

10. Eat white meats (poultry, rabbit, veal) instead of red (beef,

pork).

11. Eat meat and fish alternately.

12. Remove visible fat from products.

13. Grilled and cooked meat and fish should be chosen.

14. Avoid sausages, bacon and salami.

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15. Avoid butter and cream because they have a high caloric value

as well as cholesterol. Choose white cheese instead of yellow

one.

16. Avoid whole milk.

17. Don’t drink alcoholic drinks.

18. Avoid tapas and fast-food;

19. Compare the labels on products and check if the light and diet

ones are really low in calories.

20. Physical exercise is essential. Go for a walk at least three times a

week, 40 minutes.

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Chapter 2 – Physical Exercise

Illustration by Cátia Teixeira, Luís Paulo and Fabião

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“Alternative” sports can be useful in our daily lives because

they allow everyone to receive the strong treatment energy, in other

words, treatment energies of high frequency, which will act for the

receiver’s benefit.

This type of physical exercise helps you to have a better quality

of life on a social, employment, family levels and mainly with yourself.

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Meditation

Meditation isn’t what we think it is!

Meditation isn’t only sitting down, on a cushion on the floor, with your

legs crossed, keeping your back up straight, your hands on your knees,

your eyes closed, your mouth a bit open and in a silent environment…

In fact, that is the classic way for meditating, but it isn’t the only

one. There are several techniques to accomplish a state of

introspection. You can actually meditate with your eyes wide open,

listening to music, walking or doing your daily chores like ironing,

cooking or taking a bath. All of this is possible because meditation

isn’t an action, but a state of mind.

“Meditation is a quality of being conscious and alert. What ever

you do with conscious is meditation. What matters is being focused on

what we’re doing. To take advantage of meditating you needn’t isolate

from the rest of the world, by the contrary, you need to practise it in

your daily life,” according to the doctor Jou Eel Jia, president of the

Brazilian Society of Medical Meditation.

The secret is paying attention to every moment of the present,

it seems easy and it is. We usually spend part of the day or the whole

day thinking of past things ( a row with a colleague from work, a gym

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lesson we missed…) or thinking about something we foresee for the

future ( a project we need to hand in the next day, the next holiday

trip…).

When we are taking a bath, for example, we should pay

attention to what we are doing instead of doing it automatically while

we think about the shopping list we have to do. We should smell the

soap fragrance and feel and listen to the temperature and sound of the

water.

In other words, the masters of meditation recommend some

good advice, just like those advises which are usually given by a caring

grandmother: “Stop thinking and worrying and live each moment at a

time.”

We should have time for each activity. It is impossible to

meditate on something when you’re busy thinking on something else.

The many minutes we waste in traffic, for example, can be

gained by meditating, according to the doctor - Jou Eel Jia.. Check your

breathing or simply chant a Mantra (any sound that helps you to

meditate). This will help you face the traffic jam and will bring physical

and emotional well-being.

Why not meditate while going for a walk?

The holistic therapeutic Veena Mukti says it is possible to do it

on your way to the market or to gym. “While you are running or

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walking on your treadmill, for example, disconnect from the television

which is in front of you. Focus your vision on a certain point which is

in front of you and feel your breathing. At the same time, observe each

movement of your body. Concentrate on the movements of your arms,

your legs and your feet. Try to keep your mind away from thoughts and

when they appear, simply pay attention to what you are doing at the

moment. While you are moving keep a smile on your face and track

your breathing consciously, counting your steps. Check each breathing

and the number of steps you take while you inhale and breathe out. If

walk three steps while you inhale, repeat slowly “one, two, three”. If

you walk three steps while exhaling say “out, out, out” in each step.

When you are having a meal you can also meditate. While

having lunch or dinner there is always something to keep. Gradually

you will notice that each product has its own taste, flavour, texture and

temperature. Pay attention to your chewing, to the distribution of the

food on your plate, to your posture at the table and to your breathing.

And when you finish your meal? We can also meditate at the sink by

observing the shape, colours, texture and weight of the plate. Pay

attention to the way you hold it and feel the temperature of the water,

the sponge and foam texture. Listen to the sound of the water coming

out of the tap and the noise of the dishes in the sink. Smell the

fragrance of the detergent and always observe your breathing.

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Finished? Is everything cleaned? Keep to the tune while

cleaning and keeping the dishes, while packing your wardrobe, brushing

your hair, getting dressed and during the whole day. This is meditating.

The more you practise, the easier it will become to connect to

the present. Our mind is a whirl of thoughts. The big difficulty of

meditating is that it isn’t easy not to wander off. “Our thoughts are

always taking us to places where we sometimes didn’t want to go”, says

Veena Mukti, coordinator of the Avathar Institute of Holistic Studies,

in São Paulo.

You must believe that your concentration will get better if you

spend some time during the day exercising your attention.

The most used technique is meditating while breathing. The

person has to sit down with his/her legs crossed paying attention to the

airflow that enters and comes out from the lungs and each time there is

any distraction return to the initial state. And if your leg hurts? You

should change into a more comfortable position according to Dalai

Lama in Genuine Happiness: Meditation as the Path to Fulfilment.

Walking or sitting, relax and simply feel yourself!

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Classic massage

Massage is the puriest way of healing, without the interference of

machinery, drugs, only the hands are used..

The different manipulations and

movements applied by the hands on the

strained part of the body carries out

different pressures, with different

intensities, to soothe the pain as quickly

and immediately as possible.

The soft tissues moles are those which join, support or protect

structures and organs of the human body, like muscles, tendons, fat,

blood vessels and nerves.

This therapy is aimed to solve problems which include these types

of tissues, which in same cases, are the most difficult to cure because

you can not see what goes on in the skin, round the muscles and the

joints.

A therapist, who uses this type of manipulation, can evaluate and

diagnose the treatment of several disabling and painful conditions in

which you can get in your daily routine

A classic massage includes four basic strokes:

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* sliding or gliding (slow and rhythmic movements)

* cross fiber ( small and circular movements)

* rhythmic tapping (short, fast and rhythmic movements)

* kneading

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Yoga

Practising yoga has lots of advantages, but not for everybody. Yoga

has its limitations. It teaches us to breathe better, relax, but we also

need to work our muscles, articulations and nerves.

Origins of Yoga

The origin of yoga has been lost in

time. It probably appeared between 000 and

3000 B.C. The Vedas, are a large body of

texts originating in Ancient India. They

form the oldest layer of Sanskrit literature

and the oldest sacred texts of Hinduism

already had references to Yoga.

Patanjali is widely regarded as the founder of the formal Yoga

philosophy round 300 B.C. Nothing was invented. Patanjali simply

codified what already existed in his famous worksYoga Sutras of

Patanjali.

Yoga teaches you, for example, hoe to breathe better, relax,

concentrate, work out your muscles, articulations, nerves, the endocrine

glands, internal organs, etc…, through strong physical exercises, with

respect towards the biological rhythm of the person practising yoga.

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Some benefits of practising yoga

Yoga promotes the awakening of the inner self.

On a physical level: provides a healthy and harmonious body, well-

being and joy for living!

On a mental level: provides concentration, discernment e serenity,

reducing and eliminating everyday stress and increasing mind efficiency.

Preparation for meditation

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On an emotional level: reduces emotional problems to their true

dimension and develop maturity to solve issues in a calm way and with

less expenditure of energy.

On a moral level: Develops ethical and moral principles vital for self

fulfilment.

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Reiki

Reiki is the energy available for everyone, without limits. It is

the basis of being. Reiki makes that energy accessible: it puts universal

energy in tune.

Reiki is the “Energy of Life”. When applied, it revitalizes the

organic system and makes us feel totally relaxed. This energy irradiates

sensations of well being, to make us reach a harmonious state. Reiki

helps the organism restore its function, activating the glands,

revitalizing the nervous system and reactivating the immunologic

system.

Reiki is a scientific technique based on quantum physics, of

energetic balance, using the hands. It is a technique of Tibet origins

that use simplicity and love. Reiki joins the individual to his/her body,

his/her mind and conscious. It can only be shown through love.

Those who practise Reiki, gradually notice deep changes inside the

body. All the internal organs and glands start functioning with better

energy and rhythm. The accumulated toxins are eliminated.

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Spiritual Principles of Reiki

• Just for today do not worry.

• Just for today do not anger.

• Honour your parents, teachers and elders.

• Earn your living honestly.

• Show gratitude to everything.

Symbolical Image of Reiki

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The Origins of Reiki

Dr. Mikao Usui, brought this technique to our days.. He studied ancient

sutras trying to understand the stories they told him about miracle

cures. In the beginning of the XIX century in search of how to use

Reiki, he decided to climb

After twenty one days of fasting and meditating on Mount Kurama, in

Japan On the last day, Dr. Ussui, claimed to receive the ability of

"healing without energy depletion". While climbing down Mount

Kurama, he tripped on a stone and hurt his foot. H his toe between his

hands and after some instants he felt the pain sooth, the bleeding

ended and the cut vanished. On his way he helped other ill people.

Later on the tradition was passed through several grandmasters of reiki

such as Dr. Chujiro Hyashi, was a naval officer. Dr. Hayashi went on

to develop the Usui system of healing. He opened a Reiki clinic in

Tokyo and kept detailed records of the treatments given.

Dr. Mikao Ussui Dr. Chujiro Hayashi Mrs. Takat

46

Dr. Hayashi simplified the attunement process (divided into several

stages) making the transmission and learning process easier.

Mrs. Hawayio Takata got to know Dr. Dr. Chujiro Hyashi clinic when

looking for a cure for her cancer. In four months, she was completely

healed. Impressed with the results, she wanted to learn Reiki. However,

it was explained that Reiki was Japanese and that it was intended to stay

in Japan. It could not be taught to an outsider.

Mrs. Takata talked to the surgeon at the hospital and convinced him to

ask Dr. Hayashi to allow her to learn Reiki. Since Dr. Hayashi wanted

to teach Reiki to another woman besides his wife, and since Mrs.

Takata was so persistent, he decided that she should be the one. In the

Spring of 1936, Mrs. Takata received First Degree Reiki. She worked

with Dr. Hayashi for one year and then received Second Degree Reiki.

Mrs. Takata returned to Hawaii in 1937. She was soon followed by Dr.

Hayashi and his daughter who came to help establish Reiki in Hawaii.

In the Winter of 1938, Dr. Hayashi initiated Hawayo Takata as a Reiki

Master. She was the thirteenth and last Reiki Master Dr. Hayashi

initiated.

Reiki is changing and developing every day, since the time of

Mikao Ussui, Chujiro Hayashi e Hawayo Takata. People have more

Access to this cure technique by using the hands.

47

The origin of Reiki needs to be honoured, respecting the

changes of the world, the people and of planet earth.

Positions for curing

Hand Positions

The person must feel totally comfortable when he/she starts a

Reiki session. Weightless clothes and of light colours have to be used.

Breathing exercises, yoga or mediation can be allied before starting.

The session can vary between an hour and an hour and a half,

depending on the situation.

The position of the hands is done from top to bottom, from

the crown chakra until the feet. The hands are positioned on the body

in the shape of two shells. A Reiki treatment consists of the

practitioner placing his or her hands on the body having only the intent

for the energy to flow (only the simple exchange of energy between

people with the simple intent to share healing).

That energy is passed onto the chakras, opening, cleaning and

purifying all body obstructions. This will bring balance in its natural

way.

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Reiki – different ways of application

Front positions

49

Back Positions

Positions when applied on other people - Front

50

Positions when applied on other people - Back

Chakras

There is a colour associated to each chakra

The word “chakra” derived from the Sanskrit meaning

“wheels of light”. The Chakras are said to be "force centres" or

whorls of energy permeating, from a point on the physical body, the

layers of the subtle bodies in an ever-increasing fan-shaped

formation. They symbolize the law of nature and occur along the

midline of the body. Rotating vortices of subtle matter, they are

considered the focal points for the reception and transmission of

energies, bringing balance. On the physical body there are seven

primary chakras.

- The Brow Chakra is located between the eyebrows, just

above the bridge of the nose. It is the chakra of perception and

understanding the universe. It is the woman’s power centre and

it represents creation. It is represented by the colour is violet.

- The Throat Chakra is located at the throat. It function is

communication with the physical and the psychological. The

human creativity is situated there. Its colour is bright blue

- The Heart Chakra is located in the centre of the chest.

Emotions, universal love and love thy other are related to this

chakra. Two colours can be used with it: green and pink.

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- The Solar Plexus Chakra is situated below the heart chakra.

It is the man’s power centre. The food we eat is associated to

that centre of energy. The colour related to this chakra is

yellow.

- The Sacral Chakra is related to purification. The first

impressions and old feelings are associated to this chakra. Its

issues are sexuality. It is represented by the colour orange.

- The Base Chakra is associated to the sexual organs. This

chakra is the door to Life and Death, Birth and Rebirth. There is

a strong connection with Earth, connecting the person with life

again. It is represented by the red colour

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Location of the chakras

54

Visceral Manipulation

Visceral Manipulation relies on the palpation to feel and eliminate

alterations in the organ functions. It helps to dissipate the effects of

physical and emotional stress.

At optimal health, the relationship between the organs

(viscera) and structures of the body (muscles, membranes, fasciae

and bones) remains stable despite the body’s endless varieties of

motion. But when one organ can’t move in harmony with its

surrounding viscera due to abnormal tone, adhesions or

displacement, it works against all the body’s organs and

structures.

Many problems concerning the vertebral column cannot be

directly related to the bones. All the vital organs (heart, liver,

lungs, among others) are physically connected to the vertebral

column. This means that any visceral complication can influence

the normal function of the dorsal spine. In situations of physical

or emotional stress, other organs may feel pain. The function of

the vertebral column will be influenced or vice versa. If there is a

problem with the dorsal column, it may affect other organs.

55

Accidents, illness or other forms of trauma can compromise

the necessary mechanisms, which make the several organs work

in synchrony, for a healthy life. An abnormal function of the vital

organs can lead to – difficulties in breathing or urinating and

constipation.

This visceral therapy is pointed out to solve these types of

problems though the palpation of the organs. It will lead to the

right synchronisation, which is essential among the several

organs.

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Craniosacral Therapy

This method was originated by physician William G. Sutherland, in

the twenties, known as Cranial Osteopathy in the thirties and

Craniosacral therapy in the seventies.

The Craniosacral therapy is not a

invasive therapy. A light touch by a

skilled hand (similar to the weight of a

coin) can even be used on newly born

babies.

This therapy is a light-touch manual approach that enhances the

body’s natural healing capabilities. Besides that, it cures with

energetic techniques. It doesn’t affect the body aggressively, so there

are no contradictions.

The CranioSacral Therapy practitioner works with the patient to

assist the body’s self-correcting mechanisms. Generally using about

five grams of pressure, or about the weight of a nickel, the

practitioner evaluates the body’s craniosacral system. This system

plays a vital role of maintaining the environment in which the central

nervous system functions. It consists of the membranes and fluid

that surround and protect the brain and spinal cord as well as the

57

attached bones – including the skull, face and mouth, which make up

the cranium, and the tailbone area, or sacrum. Since the brain and

spinal cord are contained within the central nervous system, it is easy

to see that the craniosacral system has powerful influence over a wide

variety of bodily functions.

The CranioSacral Therapy practitioner essentially helps the body

release restrictions – which it has been unable to overcome on its

own – that inhibit the body’s normal, self-correcting tendencies.

Rather than deciding how these changes should be made, the

therapist follows cues from the body on how to proceed. When the

therapist follows this gentle approach, the method is extremely safe

and effective.

58

Chapter 3 – Mind Games

Illustration by Eduardo Reis & Joana Pontes

59

“Mind Games” beyond diversion and establishing inter -

personal relationships, also stimulate our memory and observation

along with insight and strategic attitude.

60

Backgammon

Backgammon – a tradtional and modern game wher luck plays an important role along with a large scope for strategy.

Origins

people believe backgammon

had it origins in ancient

Mesopotamia, where Iraque,

Iran and Siria are situauted

nowadays.

Initially it was played with

dice made of bone, wood,

stone or ceramic, on

wooden surfaces. Stone was the material used for the making of the

checkers. Egyptians, Sumerians, Romans and Persians played this

game for millions of years.

Backgammon board

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Backgammon: The initial arrangement of checkers

Set up Backgammon is a game for two players, played on a board consisting

of twenty-four narrow triangles called points. The triangles alternate

in colour and are grouped into four

quadrants of six triangles each. The

quadrants are referred to as a

player's home board (points 1 to 6)

and outer board (points 7 to 12),

and the opponent's home board and

outer board. The home and outer

boards are separated from each other by a ridge down the centre of

the board called the bar.

Each player starts the game with 15 checkers and have their

own pair of two dice, a dice cup used for shaking. A doubling cube,

with the numerals 2, 4, 8, 16, 32, and 64 on its faces, is used to keep

track of the current stake of the game. The players move their

checkers clockwise according to their results.

The points are numbered for either player starting in that player's

home board. The outermost point is the twenty-four point, which is

62

also the opponent's one point. Each player has fifteen checkers of his

own colour. The initial arrangement of checkers is: two on each

player's twenty-four point, five on each player's thirteen point, three

on each player's eight point, and five on each player's six point.

To start the game, each player throws a single die. This

determines both the player to go first and the numbers to be played.

If equal numbers come up, then both players roll again until they roll

different numbers. The player throwing the higher number now

moves his checkers according to the numbers showing on both dice.

After the first roll, the players throw two dice and alternate turns.

The object of the game is move all your checkers into your

own home board and then bear them off. The first player to bear off

all of their checkers wins the game.

Movement of the checkers

The roll of the dice indicates how many points the player is to

move his checkers. The numbers on the two dice constitute separate

moves. For example, if a player rolls 2 and 4, he may move:

- one checker 2 spaces and the other 4.

- one checker 4 spaces and the other 2.

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- the same checker 2 spaces and then 4.

- the same checker 4 and then 2 spaces.

If the player chooses to move only one checker he can not

move six spaces all at once. He will have to do it twice. Either 2

spaces and then 4 or vice – versa.

A player who rolls doubles plays the numbers shown on the

dice twice. A roll of 3 and 3 means that the player has four threes to

use. In this case the player can move any combination of checkers he

feels appropriate to complete this requirement. He can move to:

- na open point.

- a point occupied by one or several checkers of the same

colour.

- a point occupied by a single checker of the opposing player.

Occupied point

You acn’t move if the the point you need is occupied. This

happens when i tis occupied by 2 or more checkers of the opposing

player.

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Hitting

A point occupied by a single checker of either colour is called a blot.

If an opposing checker lands on a blot, the blot is hit and placed on

the bar.

Entering

Any time a player has one or more checkers on the bar, his first

obligation is to enter those checker(s) into the opposing home board.

A checker is entered by moving it to an open point corresponding to

one of the numbers on the rolled dice.

For example, if a player rolls 4 and 6, he may enter a checker onto

either the opponent's four point or six points, so long as the

prospective point is not occupied by two or more of the opponent's

checkers.

If neither of the points is open, the player loses his turn. If a player is

able to enter some but not all of his checkers, he must enter as many

as he can and then forfeit the remainder of his turn.

After the last of a player's checkers has been entered, any unused

numbers on the dice must be played, by moving either the checker

that was entered or a different checker.

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Bearing off

Once a player has moved all of his fifteen checkers into his home

board, he may commence bearing off. A player bears off a checker by

rolling a number that corresponds to the point on which the checker

resides, and then removing that checker from the board.

A player must have all of his active checkers in his home board in

order to bear off. If a checker is hit during the bear-off process, the

player must bring that checker back to his home board before

continuing to bear off. The first player to bear off all fifteen checkers

wins the game.

Doubling

Backgammon is played for an agreed stake per point. Each game

starts at one point. During the course of the game, a player who feels

he has a sufficient advantage may propose doubling the stakes. He

may do this only at the start of his own turn and before he has rolled

the dice.

A player who is offered a double may refuse, in which case he

concedes the game and pays one point. Otherwise, he must accept

the double and play on for the new higher stakes. A player who

accepts a double becomes the owner of the cube and only he may

make the next double.

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How can you win?

There are three different ways:

-Remove your checkers before your opponent.

- Your opponent abandons the game;

- If you offer a double and the other player refuses.

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Chess

Chess a recreational and competitive board game for two players

Origins of Chess

The origins of chess are not exactly clear, though most researchers

believe it evolved from earlier chess-like games played in India. The

words used for chess in the Portuguese, Arab, Persian, Turkish,

Greek and Spanish derive from the Sanskrit word chaturanga

The Chess pieces

From left to right, the chess pieces

are: white King, black Rook, black

Queen, White Pawn, black knight and

white bishop.

Each player has 16 pieces: 1 king,

1 queen, 2 rooks, 2 bishops, 2 knights, and

8 pawns.

Chess Pieces

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There is a short reference to the possible movement of each of the pieces.

The Rook

The rook may move as far as it wants, but only

forward, backward, and to the sides.

The Bishop

The bishop may move as far as it wants, but only

diagonally. Each bishop starts on one colour (light or dark)

and must always stay on that colour. Bishops work well

together because they cover up each other’s weaknesses.

Chess Board

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The Queen

The queen is the most powerful piece. If moved she can

move in any one straight direction - forward, backward,

sideways, or diagonally - as far as possible as long as she

does not move through any of her own pieces.

The King

The king is the most important piece, but is one of the

weakest. The king can only move one square in any direction

- up, down, to the sides, and diagonally.

The Pawn

Pawns are unusual because they move and capture in

different ways: they move forward, but capture diagonally.

Pawns can only move forward one square at a time, except

for their very first move where they can move forward two

squares. Pawns can only capture one square diagonally in front of

them. They can never move or capture backwards. If there is another

piece directly in front of a pawn he cannot move past or capture that

piece.

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The Knight

Knights move in a very different way from the other

pieces – going two squares in one direction, and then

one more move at a 90 degree angle, just like the shape

of an “L”. Knights are also the only pieces that can

move over other pieces.

How do you Play chess?

During the game, when one of the player’s king is directly

attacked by an enemy piece, the king is put into check. There are only

three ways a king can get out of check: move out of the way, block

the check with another piece, or capture the piece threatening the

king. If a king cannot escape checkmate (in Persian shah mat, meaning

the king is dead) then the game is over. Customarily the king is not

captured or removed from the board, the game is simply declared

over.

71

Sudoku

Sudoku is a game of numbers

Origins of Sudoku

Sudoku already exists for some time. The great mathematician

Leonhard Euler is the man chiefly credited with the creation of the

puzzle that we now know as Sudoku.

The puzzle was introduced in Japan by Nikoli in the paper

Monthly Nikolist in April 1984 as Suuji wa dokushin ni kagiru, which can

be translated as "the digits must be single" or "the digits are limited to

one occurrence." At a later date, the name was abbreviated to Sudoku.

Nowadys it has become an obsession in many countries.

How do you Play it??

Sudoku is a logic-based, combinatorial number-placement puzzle. It is

very simple and an addiction for some people.

72

The objective is to fill a 9×9 grid so that each column, each row, and

each of the nine 3×3 boxes (also called blocks or regions) contains

the digits from 1 to 9 only one time each

A. Columns with numbers from 1 to 9 without being repeated. B. Rows with numbers from 1 to 9 without being repeated

C. Square. Fill in with the nine numbers without repeating them.

Sudoku Grid

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Hearts

Among the 52 cards try to get the lowest score possible of the 4 players

Origin of the card deck

The true origin of the card deck, as well as all games that

involve cards known nowadays, is rather mysterious. Historians say

that that the first cards appeared in X century b.c. in the Middle

East. Other researchers refer to them as a true invention from

China. It seemed to have been a request made by the emperor

Sehum-Ho, who wished to give them to one of his girlfriends as a

gift.

Card deck

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How do you play?

A standard 52 card deck is used, with the cards in each suit

ranking as usual from ace (high) down to two (low). There is no

trump suit. Each heart is worth one penalty point and the queen of

spades is worth 13 penalty points. The other cards have no value. 4

people most commonly play this game.

The object is to avoid scoring points.

As soon as the first card is laid on the table, the other players,

in clockwise order, must play a card of the suit that was led if

possible. If they do not have a card of that suit, they may play any

card (It is illegal to lead a heart or the queen of spades in the first

round). The person who played the highest card of the suit led wins

the trick and leads to the next trick.

Hearts can only be played if in the previous round they were

used.

Someone reaching or going over 100 points ends the game

and the winner is the player with the lowest score at this point.

75

Tower of Hanoi

The Tower of Hanoi is a mathematical game or puzzle consisting of

three rods

Origins

There are several legends about the origins of this puzzle.

According to the legend of the Tower of Hanoi (originally the

"Tower of Brahma" in a temple in the Indian city of Benares), the

temple priests are to transfer a tower consisting of 64 fragile disks of

gold from one part of the temple to another, one disk at a time. The

disks are arranged in order, no two of them the same size, with the

largest on the bottom and the smallest on top. Because of their

fragility, a larger disk may never be placed on a smaller one, and there

is only one intermediate location where disks can be temporarily

placed. It is said that before the priests complete their task the temple

will crumble into dust and the world will vanish in a clap of thunder.

How do you play it?

The Tower of Hanoi or

Towers of Hanoi is a mathematical

Tower of Hanoi

76

game or puzzle. It consists of three rods, and a number of disks of

different sizes which can slide onto any rod. The puzzle starts with

the disks neatly stacked in order of size on one rod, the smallest at

the top, thus making a conical shape. The objective of the puzzle is

to move the entire stack to another rod, obeying the following rules.

Only one disk may be moved at a time. Each move consists of taking

the upper disk from one of the rods and sliding it onto another rod,

on top of the other disks that may already be present on that rod. No

disk may be placed on top of a smaller disk. The number of disks

may vary. The simpliest one contains only three.

The Tower Hanoi has been traditionally used as a procedure

to evaluate the capacity of the working memory and mainly planning

and problem solving.

Tower of Hanoi - Model

77

Tangram

Tangram is an ancient Chinese puzzle, where one square is divided in seven pieces (five triangles, one square and one parallelogram).

Origin

There is no exact date for the origin of Tangram, as well as

for its inventor.

According to a legend, a Chinese monk (or emperor) broke a

mirror and while trying to put the seven pieces back together realised

that they could be put together in many ways, creating different

images.

The oldest reference is a Utamaro’s woodblock print from

1780, an image of two Chinese ladies trying to solve a Tangram

Puzzle. In Chinese, Tangram is known as Ch i ch iao t u or "the seven

boards of skill".

How do you play it?

The objective of the puzzle is to form a specific shape (given only in outline or silhouette) using all seven pieces, which may not overlap.

78

Possible images to be solved

Geometric shapes

79

ACKNOWLEDGEMENTS

Illustration by Luís Paulo

A special thanks to our sponsors who helped us with this

project: Câmara Municipal da Ribeira Brava, Câmara Municipal de Câmara

de Lobos, Junta de Freguesia da Ribeira Brava, Junta de Freguesia do

Campanário, and the companies: ACIN and Ovo Girão.

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http://sacrocraniana.no.sapo.pt/tsc.html

http://sacro-craniana.planetaclix.pt/

http://sacrocraniana.no.sapo.pt/mv.html

http://pt.wikipedia.org/wiki/Reiki

http://pt.wikipedia.org/wiki/Chakra

http://www.wgate.com.br/conteudo/medicinaesaude/fisioterapia/alternativa/cranio_sacro/cranio_sacro.htm

http://www.facom.ufba.br/com024/ioga/origens.html

http://www.worldyoganet.org/yoga.htm

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81

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82

http://www.geocities.com/tania1974pt/historia.html

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http://pt.wikipedia.org/wiki/Sudoku

83

Contents

Foreword --------------------------------------------------------------------------------------- 4

Chapter 1 – Nutrition ----------------------------------------------------------------------- 5

Vegetarian Diet --------------------------------------------------------------------- 7

Macrobiotic Diet------------------------------------------------------------------- 11

Alternative Diet ------------------------------------------------------------------- 15

Soya --------------------------------------------------------------------------------- 18

Vegetarian Recipes ---------------------------------------------------------------- 21

Guidlines for a healthy diet ------------------------------------------------------ 30

Chapter 2 – Physical Exercise ---------------------------------------------------------- 32

Meditation -------------------------------------------------------------------------- 34

Classical Massage ------------------------------------------------------------------ 38

Yoga --------------------------------------------------------------------------------- 40

Reiki --------------------------------------------------------------------------------- 43

Chakras-------------------------------------------------------------------------------51

Visceral Manipulation -------------------------------------------------------------54

Craniosacral Therapy ------------------------------------------------------------- 56

Chapter 3 – Mind Games ----------------------------------------------------------------- 58

Backgammon --------------------------------------------------------------------- 60

Chess -------------------------------------------------------------------------------- 67

Sudoku ------------------------------------------------------------------------------ 71

Hearts ------------------------------------------------------------------------------- 73

The Tower of Hanoi ------------------------------------------------------------- 75

Tangram ---------------------------------------------------------------------------- 77

Acknowledgements ------------------------------------------------------------------------ 79

Bibliography --------------------------------------------------------------------------------- 80

84